Spruce Knob

• Cycling
• 1h 30mTime
• 94Stress
• 0.79Intensity
• 80Popularity

About this workout

Spruce Knob is a solid tempo workout that builds aerobic durability with long sustained efforts, perfect for stretching out climbs or maintaining a steady pace during group rides. This mid-week staple strikes a balance between intensity and endurance, ensuring you stay strong without overcooking for the weekend's big efforts.

Workout structure

• 6 min @ 50% (50w)
• 6 min @ 70% (70w)
• 3 min @ 90% (90w)
• 5 min @ 40% (40w)
• 30 min @ 85% (85w)
• 6 min @ 40% (40w)
• 30 min @ 85% (85w)
• 4 min @ 40-30% (40-30w)